STRENGTH deadlift 5-5-5 METCON 21-15-9-6 wallball 9/6 pushup kb.swing 24/16

FILTHY FIFTY 50 box jump 50 jumping pullup 50 kb.swing 50 walking lunges 50 kte 50 push press 50 back extensions 50 wallball 50 burpees 50 double unders

STRENGTH deadlift 5-3-3-1-1 METCON 3-6-9-12-15-18-21 thrusters sdhp COMPLETE 5 TTB AFTER EACH ROUNDS

METCON amrap 20′ 2 rope climb 400 mt run o 20 mt handstand walk 10 ring dips

STRENGTH snatch ladder (incrementare di 5kg every minutes) METCON amanda 9-7-5 muscle up squat snatch

STRENGTH back squat 5-3-1 shoulder press 5-3-1 METCON for time: 30 front squat 30 hspu 1000 mt row 400 mt run

METCON amrap 20′ 5 c2b pullup 10 deficit push up 15 goblet squat 400 mt run

STRENGTH every 2′ deadlift 3-3-3-3-3 METCON amrap 7′ 3 deadlift 5 box jump REST 2′ amrap 5′ 12 kb. swing 7 push press REST 1′ amrap 3′ 10 ttb 10 situps

STRENGTH emom 9′ 1° 7 ring dip strict 2° 10 parallette pass througth 3° weighted chin up METCON 20 kb snatch (alt) 35 ohs 50 du 1000 mt row 50 du 35 ohs 20 kb snatch (alt)

STRENGTH clean ladder (every minutes increase) METCON 4rft 400 mt run 10 burpees pullup